How to Sleep Better

Maximize your zzz's by learning which bedtime position is best for you

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Trying to change your sleep position is not a lost cause: "You can train yourself to switch positions with two weeks of practice," says Dr. Arand. And since your form could be interfering with your sleep—and your health, experts say it's worth a try. Here, the pros and cons of each and how to change.

Side

Pro: Sleeping on your left side is good for increasing blood and oxygen flow, says Dr. Arand. Being on your side (with a pillow between your legs) can also help with muscle and joint discomfort.

Con: Mid- to lower-back pain is often associated with this position since you're sleeping with a curved spine, says Alberto Ramos, MD, assistant professor of clinical neurology in the sleep medicine division at the University of Miami.

Switch It: Put a pillow between your knees to help align your spine. To change positions, put on a belt and insert rolled towels on each side, which will help block side stance.

Back

Pro: Sleeping on your back can help ease heartburn or acid reflux, especially if you prop up your head slightly, says Dr. Ramos.

Con: Back sleeping can exacerbate asthma or snoring because your airways are more closed off. It can also increase the severity of sleep apnea (a disorder in which you have shallow or abnormal breathing at night).

Switch It: Fill a small backpack with towels and strap it on at night. "This helps prevent you from rolling onto your back," says Dr. Epstein. Special triangle-shaped or wedge pillows can also help. ($25 and up; Amazon.com)

Stomach

Pro: It can ease snoring and other respiratory conditions.

Con: Stomach sleeping is often the reason for neck or upper back pain because your neck stays in a slight arch all night, says Dr. Ramos.

Switch It: Dig out your old fanny pack from the closet and fill it up with socks or small towels, suggests Dr. Arand. Put it around your waist with the pack in front before you crawl into bed. This creates an obstacle that will make it uncomfortable to lie on your stomach. Or try hugging a pillow to start your slumber.